Skip to main content

Passive stretching


                                     Picture source: source

Passive stretching is a form of stretching where you use an external force or assistance, such as a partner, a strap, or gravity, to help you stretch your muscles. This type of stretching is great for improving flexibility, as it helps to lengthen and relax the muscles while minimizing the risk of injury. Here are some tips on how to improve your flexibility using passive stretching:

1. Warm up: Before you begin any passive stretching routine, it is important to warm up your muscles to prevent injury. This can be done through activities such as jogging, jumping jacks, or dynamic stretching. A warm-up helps to increase blood flow to the muscles, making them more pliable and ready for stretching.

2. Hold each stretch for at least 30 seconds: To effectively improve flexibility, it is important to hold each stretch for at least 30 seconds. This gives enough time for the muscles to relax and lengthen. You can gradually increase the time you hold each stretch as you become more flexible.

3. Use props or assistance: Using props such as a strap, yoga block, or a partner can help you deepen your stretches and reach muscles that are harder to target on your own. For example, using a strap can help you stretch your hamstrings by looping it around your foot and gently pulling on the strap

4. Focus on proper alignment: When performing passive stretches, it is important to focus on maintaining proper alignment to ensure that you are targeting the right muscles and avoiding injury. Pay attention to your body position and make sure that you are not putting excessive strain on any joints.

5. Breathe deeply: Deep breathing can help relax the muscles and increase the effectiveness of passive stretching. Take slow, deep breaths while holding each stretch to help release tension and improve your flexibility.

6. Be consistent: Like any form of exercise, consistency is key to improving flexibility. Make passive stretching a regular part of your routine, whether it's before or after a workout, or even as a standalone stretching session. Aim to stretch at least a few times a week to see improvements in your flexibility over time.

7. Listen to your body: It is important to listen to your body and not push yourself too hard during passive stretching. Stretch to the point of mild discomfort, but not to the point of pain. If you feel any sharp or sudden pain, back off the stretch immediately.

8. Incorporate different stretches: To improve overall flexibility, it is important to incorporate a variety of stretches that target different muscle groups. Include stretches for the hamstrings, quadriceps, calves, hips, shoulders, and back in your routine to ensure that you are stretching all major muscle groups.

9. Stay hydrated: Drinking plenty of water is essential for maintaining flexibility and preventing muscle cramps or stiffness. Make sure to stay hydrated before, during, and after stretching to keep your muscles well-hydrated and flexible. 

10. Seek guidance from a professional: If you are new to passive stretching or have specific flexibility goals, consider seeking guidance from a professional, such as a personal trainer, physical therapist, or yoga instructor. They can help you develop a personalized stretching routine that targets your specific needs and goals.



Popular posts from this blog

Old days Taekwondo full classes (1980s & 1990s)

  Based on the many comments that we get on our social media plat forms, we do notice that thousands of people are missing the old days Taekwondo, including the era training style and also the kyorugi style. We all know that Taekwondo has changed a lot, The training in dojangs is not the same as it was before, even though some schools are sticking to the tradition but they are becoming less and less, because those who are training the old fashioned way are specifically the ones that do not compete in WT events nowadays. The old style training focused more on making strong and powerful fighters, who would use effective techniques in sparring, and we barely see in fancy moves, and we have written an article about a one time use of 540 degree kick in world championships history. Kyorugi is becoming a front leg sparring and almost no fighter start their sparring by a back leg. In other hand, the kicks are softer than before, and head kicks are not causing any knock downs or knock outs, in

Difference between Taekwondo and Karate

   Taekwondo and Karate are both popular martial arts that have originated in East Asia. While they share some similarities, there are also key differences between the two disciplines in terms of their history, techniques, and philosophy. One of the main differences between Taekwondo and Karate lies in their origins. Taekwondo is a Korean martial art that was developed in the mid-20th century, while Karate has its roots in Okinawa, Japan, and was influenced by Chinese martial arts. Taekwondo was officially recognized as a martial art in 1955 and has since become an Olympic sport. On the other hand, Karate has a longer history and has been practiced for centuries. Another key difference between Taekwondo and Karate is in their techniques and focus. Taekwondo places a strong emphasis on kicking techniques, with practitioners spending a significant amount of time practicing kicks such as the front kick, roundhouse kick, and sidekick. In contrast, Karate is known for its emphasis on striki

Who is Choi Hong Hi?

Choi Hong-hi, a South Korean Army General and martial artist, played a crucial role in the history of Taekwondo. However, he remains controversial due to his introduction of Taekwondo in North Korea. Many regard Choi as the "Founder of Taekwon-Do", particularly organizations belonging to the International Taekwon-Do Federation (ITF), the first international federation for Taekwondo, which he founded. However, others, such as World Taekwondo, portray Choi as either unimportant or dishonorable in Taekwondo history. His omission from their versions of Taekwondo history or through explicit statements has led to this controversy. Born on 9 November 1918 in what is now North Korea, Choi claimed that his father sent him to study calligraphy under Han Il-dong, who was "a master of Taekkyeon, the ancient Korean art of foot fighting". However, he later recanted this story and said that he never studied taekkyeon and that it had nothing to contribute to Taekwondo. Choi travele